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The 10 Best Exercises To Burn Fat And Lose Weight Fast

If you’re looking to set your internal systems to fat-burning-furnace mode and absolutely melt body fat as quickly as possible, the following 10 uber-intense, compound exercises are your secret sauce for robust weight loss and sculpting an improved, lean physique. For maximal impact integrate each fat-burning exercise into your existing workout schedule, or create a circuit out of all 10 to form one fat-torching full-body workout.

 

1. Exercise To Burn Fat 1 — Barbell Squat


Barbell squats, barbell squat

Target Muscle Group(s): Legs

Directions:

With your feet firmly planted on the floor shoulder-width apart, rest a racked barbell comfortably on the upper portion of the back — not the neck. Grasp the bar approx. one foot outside the shoulders and step outwards from the barbell rack. Draw your shoulders back and tighten the core, and slowly squat downwards until your quads are parallel with the ground. Powerfully accelerate upwards to a full standing position, pause for one second, and repeat.

Maintain strong posture throughout each squat and do NOT arch your back, as this can cause back injury.

 

Video Demo:

 

 

2. Exercise To Burn Fat 2 — Dumbbell Swing


dumbbell swing, dumbbell swing exercise

Target Muscle Group(s): Shoulders

Directions:

Stand slightly wider than shoulder-width apart and place a dumbbell on the floor in front of your stance. Squat down, tighten your core, and grab the dumbbell with your palm facing your body. With your back straight, powerfully accelerate your legs upward and swing the dumbbell towards the ceiling, until it’s at eye level.

Maintain strong posture and lower the weight back down to the floor in one fluid motion. Complete 12 reps and repeat for the opposite arm.

 

Video Demo:

 




Exercises: 1 & 2 | 3 & 4 | 5 & 6 | 7 & 8 | 9 & 10


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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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29 Comments

  1. Would u do the entire 10 exercise in one sitting or split it up

    • It’s designed more as a list of high-intensity, fat-burning exercises to integrate into your existing workout schedule, BUT all 10 can easily be combined for one ridiculously effectie full-body workout.

      Feel free, if you’ve got that killer instinct – LOVE IT!

      • shut up with yo bigg a…………….

  2. Great post.
    Using almost the same exercises I managed to lose almost 70 pounds in 4 and half months.
    Check my story on weightloss-stories. com

    • how long did you work out for?

  3. Run through a high crime area at night will motivate you to run really fast and burn those extra pounds off.

  4. Nice post: you should also present a LIVE video on the section Wellness of http://www.catchmyworld.com /

  5. How many reps should I aim for when doing the squat?

    • Go with 12 reps/set.

      • Thanks Bryan and how many sets for these?

        • Do 2-4 sets per exercise. It’s up to you, but I’d shoot for anywhere between 12-20 sets in total for an entire workout.

          It’s up to you how you divvy everything up. I’d go with one “anchor” exercise for 4 sets (maybe goblet squats, dumbbell deadlifts, or dumbbell chest press), 3-4 additional exercises for 3 sets, and then a light-weight burnout set to finish it off (maybe pushups or dips).

  6. I’m about 5’7-5’8, 220 lbs. I’m wanting to lose a lot of weight, hoping to drop down to around 175 because of family-related health problems( heart disease, High Blood Pressure, and High Cholesterol. Are there any more that are very affective but can be done with only dumbbells? I don’t have access to a barbell/benchpress or anything else like that. I do have a ‘exercise machine’ ( Pull down, Legs, Army Pushups[sit on bench, vertical pushes], butterflies (the arms used to do the army pushups fold inward) and that’s about it. Are there any exercises that you would reccomend that I can do without going to a gym, or would going to a gym be ALOT more benificial?

    Thanks, Big J

    • What’s up Big J — you can absolutely get killer results with dumbbells and bodyweight (as well as your in-home exercise machine).

      Typically, for anything barbell related, there’s always a dumbbell equivalent. Here are a few of my favorite fat-burning, muscle-building dumbbell moves to add into your routine (YouTube the names for a quick video demo, if you can’t find something specific please let me know and I’ll pull it up for you) —

      1. Dumbbell Snatchs/Swings (http://www.leanitup.com/uberexercise-thrash-your-shoulders-send-sweat-streaming-down-with-dumbbell-swings/)
      2. Dumbbell Clean & Press
      3. Standing Bent-Over Dumbbell Rows
      4. One-Arm Bench Dumbbell Rows
      5. Renegade Dumbbell Rows
      6. Dumbbell Chest Press (lying)
      7. Dumbbell Military Press (standing)
      8. Dumbbell Deadlifts
      9. Goblet Squats
      10. Dumbbell Lunges
      11. Dumbbell Split Squats

      Hope that helps!

    • Also, have you thought about P90X? It is a great program that uses hand weights. You can also use the resistance band instead of weights or a pull up bar.

  7. top 10 favourite fat loss exercises?
    # 1: Snatch – Uses almost every single muscle in your body, especially when you only use one arm at a time. This is not for people with bad backs or shoulders.
    # 2: Chin Ups – The best upper body exercise without a doubt. If you can lift your own body weight you are well on the way to achieving your fat loss goals. If you cannot support your body weight, you can simply modify this exercise to a recline row. This is where your feet are on the ground either on your heels or legs bent to make it even easier. But remember, it is much less effective.
    # 3: Swing – An easier version of the Snatch that does not require the weight to go over your head. One of the best exercises for your butt and those ugly fat deposits at the back of your legs!
    #4: Front Squats – I prefer this version of a squat for two reasons. First of all because it is safer for your back to hold the weight in front of your body rather than resting on your back. Secondly, by holding the weight in front you can use your arms as well, making this an even more effective exercise.
    #5: Push Up Variations – The list is almost endless but the push up is my second favourite upper body exercise. Variations you can use include T Push Ups, decline, incline, uneven, fitball, hands on medicine balls, you name it.
    # 6: Clean High Pull – This exercise combines a Deadlift with a Calf Raise and Upright Row to get your heart rate pumping and burn off that stubborn body fat.
    # 7: Clean and Press – Another full body exercise that hits almost everything. Like any overhead movement, this is not recommended if you have shoulder injuries.
    # 8: Deadlifts – These are great for a tight butt and back of legs. You can even stand a little wider in a Sumo Deadlift to target your inner thighs as well.
    # 9: Box Jumps – These gets the heart rate up and work your legs at the same time. The bigger the box, the bigger the return on your investment. Plus it makes it a little more challenging!
    # 10: Burpees – Although these are not technically a strength exercise, I had to throw this full body heart starter in. It is a killer!
    CHK OUT — http://tinyurl.com/nns67gt

  8. Give advanced burpees a try. I start my Apocalypse Workout with them.

    Coach Rollie
    http://www.FatX101.com

  9. Hi Bryan,

    I can confirm for your readers that squats and deadlifts are the best exercises that you can do to rebuild your body and mind. Or just plain burn fat and reshape your body. Two years ago I was 250lbs, started to eat real food, dropped junk food, began doing squats and deadlifts for the first time in my life at age 55. Within six months I was 60lbs down and feeling and looking younger. Building body like that had a profound affect on mood, depression and anxiety as well.

    One thing I would add as a person who had a torn medial meniscus before I started squatting is that I would consider the squats to be safer by squatting below parallel. I feel that squats to parallel put too much stress on my quadriceps and knees, whereas below parallel shifted the burden to glutes and hamstrings. And I can report that thankfully, since beginning squats this way, my legs have never felt better.

    Keep up the great work, love your site, perspectives and information.

    • Thanks Hashi! Really loved reading about your experience with squats/deadlifts and your PoV. It’s amazing how fitness can positively impact the mind + mood, and not just the body.

      Deep squatting is absolutely the way to go — the hammys and glutes need a little love, too!

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  11. wow its amazing information, best tips ever to lose weight exercise and i follow this steps.. whey protein in pakistan

  12. can I do this for a total body workout ? 3 set /12rep? each

    • Definitely, it actually makes a completely comprehensive routine. Just reduce to that to 2 sets x 12 reps per exercise (30 intense sets in one workout is crazy and would take forever).

      • thanks so much I will try it today !!!!

  13. Thanks for this nice article and exercise for weight loss. I also got some home remedies for fat loss watch this http://abhicareer.blogspot.in/2011/03/weight-loss-remedies-how-to-loose-your.html
    I adopted some ways from here and going to do some exercise as shown in this article

  14. Wow this article brings back memories. This was the very first workout plan that I ever did and I saw really good progress. Thank you to Bryan DiSanto and the Lean It Up team.

    One thing I will say to newbies just getting started is how incredibly important your diet is. If I knew this back then I would have had even better progress for sure.

    If you’re unsure what foods to eat and avoid, here is a brilliant program: http://www.CustomizingFatLoss.com

    Good luck everybody! :)

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